Figure skating is a stylish sport fulled of twists, jumps and pirouettes, but the key to many of the moves is significant strength. These athletes discover all the moves they’ve to make on the ice from coaches and teachers. Nevertheless, to provide their jumps height and to skate with speed before they make a move, they need to have outstanding physical strength to bring them out. Numerous weight-training workouts can help figure skaters.
Emphasis on Strength Training
The United States Figure Skating Association motivates all figure skaters to engage in strength-training as a routine part of off-ice training. The USFSA shares weight-training workouts will Increase versatility for spins, spirals and artistic movements, boost strength for rotation and landing jumps, increase muscular stamina, boost anaerobic power for more explosive jumps and enhance self-confidence.
The USFSA recommends back squats for single skaters, pairs skaters and ice dancers. Back squats will work the quadriceps, glutes, hamstrings and erectors. This will help a skater get the strength in the lower body to endure a long free-skating program, make strong leaps and land them with grace and fluidness. Do 3 sets of 15 reps, resting one minute in between reps.
The bench press is among the best strength-training exercises for establishing upper-body strength for skaters. This is important for male pair skaters and dancers who’re involved in making explosive tosses of their partners. Upper body strength is essential for spinning motions also. Do 15 reps with a weight between 65 percent and 75 percent of your capacity and do 3 sets. Take a one-minute break between sets.
Abdominal crunches can help figure skaters develop strength in the core muscles. Core muscle strength is important to have the endurance had to hold your kind in a long free skating program. Do 3 sets of 30 crunches. Take no more than a 30-second break between sets. Do another triple set before you leave the gym.